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Pregnancy weight: the rate of gain. Video
Pregnancy is a period of joyful and exciting anticipation. The expectant mother is worried about many questions. One of them is how to maintain a figure, not to gain excess weight, so as not to harm the baby, providing the fetus with everything necessary for its development and growth.
Pregnancy weight: the rate of gain
What Factors Affect Overweight During Pregnancy?
During pregnancy, a woman can gain extra pounds.
This is facilitated by the following factors:
- body weight before pregnancy (the more it is, the more weight gain is possible)
- age (older women are more at risk of gaining excess weight, since their body is more exposed to hormonal changes)
- the number of kilograms lost during toxicosis in the first trimester (in the following months, the body can compensate for this deficiency, as a result, weight gain may be more than normal)
- increased appetite
How is weight gain distributed during pregnancy?
At the end of pregnancy, the weight of the fetus is 3-4 kg. A significant increase occurs at the end of the third trimester. The fetal fluid and uterus weigh about 1 kg, and the placenta accounts for 0,5 kg. During this period, the volume of blood increases significantly, and this is approximately an additional 1,5 kg.
The total volume of fluid in the body increases by 1,5–2 kg, and the mammary glands increase by about 0,5 kg.
Approximately 3-4 kg is taken up by additional fat deposits, thus the mother’s body takes care of the child’s safety
How much weight will you end up gaining?
Women of normal physique during pregnancy, on average, add about 12-13 kg. If twins are expected, in this case, the increase will be from 16 to 21 kg. For thin women, the increase will be about 2 kg less.
There is no weight gain in the first two months. At the end of the first trimester, 1-2 kg appear. Starting from week 30, you will begin to add about 300-400 g every week.
An accurate calculation of normal weight gain in the last three months of pregnancy can be done using a simple formula. Every week, you should add 22 g of weight for every 10 cm of your height. That is, if your height is 150 cm, you will add 330 g. If your height is 160 cm – 352 g, if 170 cm – 374 g. And with 180 cm height – 400 g of weight weekly.
Diet rules during pregnancy
The baby receives all the necessary substances from the mother’s body. Therefore, a pregnant woman especially needs a balanced diet. However, this does not mean at all that the expectant mother needs to eat for two. The excess weight acquired by her during pregnancy during pregnancy can lead to the birth of an obese baby. The tendency to be overweight can remain with him for life.
During pregnancy, vegetables, fruits, dairy products should be in large quantities. The body of the expectant mother and child should receive all the necessary vitamins, trace elements and other useful substances
However, a strict restriction on food, as a way to combat excess weight during pregnancy, is also not a way out. After all, insufficient mother’s nutrition can cause a slowdown in the development and growth of the fetus. Thus, it is necessary to find a “golden mean” so that the woman does not gain extra pounds, and to provide the fetus with everything necessary for its normal development. To keep your weight in the normal range, try to adhere to the following guidelines.
You need to eat in small portions five times a day. Breakfast should take place about an hour after waking up, and dinner 2-3 hours before bedtime.
In the last trimester, it is advisable to increase the number of meals up to 6-7 times a day, but at the same time, the portions should be reduced
It is also important to control your appetite to avoid overeating. Often this problem has psychological roots, and therefore, first you need to understand the reasons. Overeating can be triggered by seizing stress and other negative emotions; fear that the baby will not receive all the substances he needs; the habit of eating for the company, etc.
In the fight against overeating, table setting can help. The beautiful design of the table greatly contributes to a moderate intake of food. The slower you eat, the less you will want to eat. Chewing food thoroughly also helps not to overeat. Usually 30-50 chewing movements are sufficient. This will allow you to catch the moment of saturation in time. In addition, the process of food digestion will improve.
Food needs to be cooked in various ways: steamed, boiled, baked, stewed. But it is advisable to exclude fatty, fried and smoked dishes, especially in the second and third trimesters of pregnancy. It is necessary to stop drinking alcohol, strong tea and coffee, fast food, as well as foods with dyes and preservatives.
It is worth paying special attention to the amount of daily salt intake. In the first four months of pregnancy, it should be 10–12 g, in the next three months – 8; 5-6 g – in the last two months. You can replace the usual sea salt, since the second salts the dishes better, and therefore it will be required less.
Salt can be substituted with soy sauce or dried seaweed
Lifestyle during pregnancy
So that the weight during pregnancy does not exceed the norm, it is necessary not only to eat right, but also to engage in active physical education. Physical activity can be prohibited only if pregnancy is threatened, and with its normal course, a swimming pool or fitness for pregnant women are quite acceptable things.
It is advisable to move as much as possible, take daily walks, do morning exercises and exercise. Physical activity not only helps burn calories, but also keeps the woman’s body in good shape, prepares it for the upcoming birth.